Comparing Nutrients in 1 kilogram Baked Winter Squash VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Baked Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	45.5% 33g	34.2% 25g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 8.9g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	290% 2610μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55% 4.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 892g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Winter Squash vs Canned Carrots with Salt:

• Baked All Varieties Winter Squash have 2.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 3.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Vitamin A, 6.2 times more Vitamin E and 2.2 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Baked All Varieties Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Winter Squash vs Canned Carrots with Salt:

• Baked All Varieties Winter Squash have 1.6 times more Magnesium and 1.3 times more Potassium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.3 times more Copper, 1.5 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus and 242 times more Sodium than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Drained Canned Carrots with Salt have similar amounts of Calcium, Zinc and Water per 1 kg.
• Both Baked All Varieties Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked All Varieties Winter Squash have 1.5 times more Energy, 8.4 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars, 1.9 times more Fiber and 1.4 times more Protein than Drained Canned Carrots with Salt.
• Both Baked All Varieties Winter Squash as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.